A 9 DAY WORKOUT TEMPLATE: adding secondary work to crossfit benchmark wods

4 Mar

 THE MAIN GOAL OF THIS PROGRAM IS TO INCREASE WEIGHT AND DECREASE TIME ON THE 6 BENCHMARK WORKOUTS. IT WAS WRITTEN WITH MYSELF IN MIND HOWEVER THIS IS AN EXAMPLE OF HOW YOU CAN COMBINE THE CROSSFIT STAPLE WORKOUTS WITH SECONDARY PROGRAMMING. 

 THE SECONDARY WORK IS AIMED TO INCREASE 5 (RM) ON ALL NECCESSARY LIFTS. ON DAY 3 IT ADRESSES TWO PERSONAL WEAKNESSES (DOUBLE UNDERS,OVER-HEAD SQUAT)…. DAY 6 IT REPLICATES THE TIME DOMAIN OF AN AMATEUR BOXING/STRIKING MATCH.

THIS PROGRAM HAS A LOT OF VOLUME, THE BENCHMARK WORKOUTS WILL CLEARLY START REGRESSED…..I WILL PERSONALLY BE USING THIS TEMPLATE AND WILL LIKELY POST RESULTS/OBSERVATIONS) 

 

  1. WRK: FRAN ————–ASST: 3 X 5 THRUSTER
  2. WRK: DIANE ………….ASST: 3 X 5 DEADLIFT
  3. WRK: ANGIE…………. ASST: 40:20 (DOUBLE UNDERS + LOW WEIGHT OVR-HD SQUATS) X 8 ROUNDS
  4. REST
  5. WRK: ELIZABETH………….ASST:  3 X 5 POWERCLEAN
  6. WRK: CHELSEA ………….ASST: 120:60 ( HEAVY BAG ROUNDS OR SPARRING) X 3 ROUNDS
  7. WRK: BARBARA…………..ASST: 3 X 5 WEIGHTED PULL UPS
  8. REST
  9. REST

 

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